Complete Fat Loss Part II

(Part II with John Alvino)

JA: For the actual interval, you will work hard (about 90% of your max) for 30 seconds. Then after the 30 second period, decrease the intensity to about 60% of your max for 60 seconds. That is one interval. After the 60 second “easy” period, increase the intensity back up to 90% and begin the second interval of the workout.

Start with 6 intervals per workout, and build your way up to doing 12 intervals per workout. This particular cardio protocol works very well with running, biking, stair climbing, hill sprinting and bodyweight exercises, to name a few.

Once you can perform 12 intervals at maximal intensity, it is time to vary your workout. Varying your workout from time to time, when done in a calculated manner, will keep your body constantly stimulated to respond positively to this type of training.

AC: Can you give us a sample workout based on your training principles?

JA: Sure. I’ll give you’re a workout that I designed for my client JR. He fits the “busy working client” criteria perfectly. He is a stockbroker who works about 70 hours per week. In addition to his hectic work schedule, he has a wife and 2 kids that he spends a lot of time with. To his credit, he still manages to train hard 3 times per week. This is the workout that he performed on Monday:

1: Dynamic Movement Phase (5 min): Rope Jumping 3x60 seconds with 30 sec rest.

2: Joint Prep Phase (3 min):
Overhead Squat 30 seconds,
Reaching Split Squat 30 seconds,
Forward Flexion 30 seconds,
Supine Hip Raise 30 seconds,
Intermediate Plank 30 seconds

3: Resistance Phase: (25 min):
This is a multi station circuit. Perform 5 rounds without any rest. To account for fatigue you will decrease the reps on each exercise from round to round. Start with 12 reps on round one. Then decrease the number of reps by 2 for each round.

1a) DB Squat Push Press Combo 5x 12,10,8,6,4
1b) Strap Chin Ups 5x 12,10,8,6,4
1c) DB Step Up 5x 12,10,8,6,4
1d) Hands Elevated A Frame Push Up 5x 12,10,8,6,4
1e) DB RDL With Shrug 5x 12,10,8,6,4

4: Interval Phase: (12 minutes)Do 4 continuous sets
2a) Med Ball Slams 30 sec maximal effort
2b) Jumping Jacks 60 sec easy pace
2c) Rocket Jumps 30 sec maximal effort
2d) Seal Split Shuffles 60 sec easy pace

5: Static Stretch Phase: (5 minutes)
Stretch for approximately 5 minutes, emphasizing the tightest muscle groups.

This routine has JR out of the gym in 50 minutes. In that short amount of time, he has trained all of the major fitness components. And the results speak for themselves. JR has lost 22 pounds of fat in 9 short weeks and is in the best shape of his life.

AC: Any other tips for these people?

JA: There are several little things that they must do in order to succeed. These may not seem exciting, but this type of client doesn’t need all of the advanced tricks that I prescribe to other demographics to still see some great results. Some of the keys to success are:

1. You must train hard. Since you are only training 3 times per week you must make each workout count.
2. You must be consistent. It would be great if you can find a training partner to be accountable to. This usually results in much fewer missed workouts.
3. Prepare food in bulk. If you are going to take the time to prepare some foods, make enough for several days. This will save you a lot of time. I have also found that most cheating stems from not having healthy food readily available.
4. Keep the house stocked with quick and accessible foods and snacks. Things like fresh fruits, nuts and seeds, protein shakes, etc.
5. During the first week of your meal plan, I encourage you to weigh/measure your food. This will give you a very good feel for portions. For instance, if one of your meals requires 1 cup of rice, you should have a pretty good idea of what a cup of rice looks like. That way, when you are eating out, or on the road, you will be able to estimate your portions with reasonable accuracy.

AC: Thanks so much, John, for taking the time to share these great insights with us. For those of you who are interested in creating an amazing body transformation and losing fat at an incredible rate, you should definitely go to John’s website, Complete Fat Loss

He has changed a lot of lives with his amazing fat loss techniques, and clearly he is sensitive to the working class person who is busy, but still wants and deserves to get in great shape!

JA: Thank you, Alwyn. It’s always a pleasure speaking with you. I look forward to next time!

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AC
www.alwyncosgrove.com